27 Oct 14

This is Week 4 of our Olympic Weightlifting cycle.  The weights go up where appropriate and their will be an opportunity on Saturday to work up to a heavy single on the Clean & Jerk, Snatch, and Front Squat.  There will be a little less “conditioning” work this week due to the heavier loads you will be exposed to on Monday, Wednesday, Thursday and Friday.  Rest up when you can.  Next week will be a deload week and then we will move into another phase of our Olympic Weightlifting bias cycle.

Strength:

Clean & Jerk – 5 x 1 @ 80% – 95% of 1RM
Clean Pull – 3 x 2 @ 110% of Clean 1RM
Back Squat – 5 x 2 @ 80% – 95% of 1RM

Midline/Mobility:

3 rounds of:

  • Weighted Sit Up X 10 @ 45#/25#
  • Russian Twist X 10 each side @ same load
  • Forearm Plank Hold X 1:00 – advanced should put their bumper plate on their back during the hold
  • Child’s Pose X 5 deep slow breaths
  • Cobra Pose X 5 deep slow breaths
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